The hormone known as testosterone plays a key role in the overall health of men. To begin with, it helps maintain bone density, muscle mass, and boosts sex drive.

Testosterone levels generally reach their peak during early adulthood in males and continue to drop a little with each passing year. Having low testosterone can have many adverse effects on a man’s body. While there's no magical solution for replacing the actual testosterone levels you once had at age 20, here are five effective solutions that will greatly help your efforts overall.

Get in Shape and Lose those Extra Pounds

Middle-aged, overweight men with pre-diabetes tendencies most likely have significantly lower testosterone levels. Studies show that low testosterone levels and diabetes are strongly linked. Men who stay in shape and maintain their ideal weight have a much lower risk of developing diabetes. Therefore, the best way to reach and maintain a normal healthy weight is to regularly exercise and eat a nutritious diet.

Lighten Up on Foods High in Sugar

Vitamins simply aren't enough to ensure that you're getting all the nutrition your body needs. Your body is a complex system that requires a vast array of both vitamins and minerals in order to function properly. Sugar (glucose) can decrease testosterone in your blood by as much as 26 percent. This is true whether you have diabetes, pre-diabetes, or are normal in terms of glucose tolerance.

Consider Using Hormone Replacement Therapy

HRT (hormone replacement therapy) from places like Genemedics Health Institute can often help low testosterone symptoms in males who suffer from hypogonadism, which is a dysfunction of the male testicles that lead to the body's inability to generate the appropriate amount of testosterone needed. Many older men opt for this type of treatment when it comes to getting their life back in order.

Aim for Eight Hours of Restful Sleep Each Night

Researchers agree that a lack of restful sleep can significantly reduce the testosterone levels in a healthy young male. In fact, the effects are obvious after just one week of decreased sleep. Testosterone levels were especially low between the hours of 2pm and 10pm on sleep-limited days. Most adult men (and women) need anywhere from 7-9 hours each night in order to optimally function and lead a healthy, vigorous lifestyle.

Get Enough Zinc in your Diet

Men who suffer from hypogonadism typically have a deficiency in zinc. Research illustrates that zinc plays a key role in controlling serum testosterone levels in otherwise healthy men. Therefore, consuming zinc-rich foods can help. Some foods high in zinc include poultry, red meat, and oysters as well. Other significant food sources that include zinc:

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Whole grains

·Beans

·Lobster

·Crab

·Nuts

Adult men should consume at least 10mg of zinc daily.

Discovering that your testosterone levels are low can be somewhat unsettling. Talk to your health practitioner about different treatment options. Making a few important changes to your lifestyle may be all it takes to rejuvenate your body, mind, and spirit.